Post-Season Active Recovery
Speaker 1
(0:12) Hi, my name is David Jack. (0:13) I’m a performance coach, and today I get to work with my friend and NFL football player for the Pittsburgh Steelers, Miles Killebrew. (0:21) Here’s a really cool thing.(0:22) We are at his hometown high school gym in Henderson, Nevada. (0:27) So we’re going to actually be able to train where he trained in high school. (0:30) Now, he’s early offseason.(0:31) He’s really particular with how we get his body back in shape and get ready to start training hard again. (0:35) So for today, we’re just going to take it easy. (0:37) We’re going to do a little shoulder work, buys and tries, a little core.(0:41) We’re going to have some fun with it. (0:42) You get to use it however you want to use it. (0:44) That’s the cool thing about fitness.(0:45) You find what works for you, and you have fun with it. (0:48) So we’re glad you’re joining us today. (0:50) Let’s get it done.
Speaker 2
(0:51) What do we got today?
Speaker 1
(0:52) We’re going to grab some bands. (0:53) Bands, that’s right. (0:54) You like the band prep.(0:56) So basically, just nice and easy. (0:58) You just ease your body into it. (0:59) So we’re just using a specific local warm-up pattern for our work today.(1:04) So it’s not a deflex like we’re going to go work the hill or you’re going to go do the stuff that you love to do out of here. (1:09) Scoot it in a little bit. (1:09) So just nice pull-aparts.(1:11) And then to make it easier, and for you guys as well to make it easier, hands go out on the band. (1:17) To make it more challenging, hands come closer together. (1:20) And then what’s really good, and I see that you’ve been taught well, so keeping those shoulders down.(1:25) A lot of times I’ll have a tendency to bring the shoulders up and then pull apart. (1:28) So it creates this tension in our traps. (1:33) Switching to a little careful forward raise.
Speaker 2
(1:34) Got to get some overhead a little bit.
Speaker 1
(1:36) Yep, make sure they’re anchored in. (1:39) How’s it feel? (1:40) Feels good, man.(1:41) Do you have days where it’s like you’ve got to kind of work into it, or are you just like good?
Speaker 2
(1:47) Man, depending on how I sleep, because I tore my pec on my left side. (1:51) Yep. (1:52) And then I shattered my clavicle first year of college on my right side.(1:56) So I’ve got a plate and nine screws, and if it’s cold out, I’ll feel it.
Speaker 1
(2:02) You feel it, yeah. (2:05) So just nice and easy. (2:07) Pull through.(2:08) It’s the range of motion that works for you. (2:10) Thinking about pulling that band apart, but you’re not overdoing it. (2:13) And then if you feel a place where you feel good in any of these, and if you just want to go one more round with them, if you feel a place where it just feels good to stay there, just stay there for a second, and then let it fire.(2:25) So sometimes we get caught in, I’ve got to do these pull-aparts, and this is the way we do them, just by changing your tempo, changing the speed at which you move the band out or in, but then also staying in a place, right? (2:38) You start to fire a muscle. (2:40) So I love this.(2:42) So, yep. (2:42) Yeah, that feels good. (2:43) And then if you can for me, just as you would almost like you’re going to fit somebody up.(2:48) That’s it. (2:48) Good. (2:50) There you go.(2:51) And then you can do anything with those patterns that you want to do. (2:54) You can write letters in your own name. (2:56) You can draw circles.(2:57) You can do figure eights. (2:58) You can get really crazy with the brain, and you can do figure eights one way, hand figure eight the other way. (3:04) I mean, it’s endless.(3:05) Yeah. (3:07) It’s too early in the day for that. (3:08) If I had the opportunity and if I was at home, if we were at home, you could literally get close to a wall or to a partner, someone that you have in your house, and just have them, like, hold.(3:17) I could mirror your hand. (3:18) So come out, and then look. (3:20) So you’re going to move this with me, but you’re going to move your hand whichever way you want, and then I’m going to just put a little bit of pressure, just a little.(3:27) So I’m going to get a little end range load here, but within reason. (3:30) You still have to feel safe and feel confident here. (3:32) I love your body position.(3:34) A lot of times when we do this work, we’ll lose our trunk and our core, but everything is really solid, which gives us the freedom to do this. (3:41) Now, the other thing I can have you do, last one, hold them there. (3:44) Yeah.(3:44) So sit up just like you’re going to fit somebody up, and then I’m just going to give you a command. (3:48) Nice and easy. (3:49) You’ll come out with that hand.(3:50) They could do it with us. (3:52) So just going to respond on it. (3:53) Here we go.(3:54) Left. (3:54) Good. (3:55) A little spin.
Speaker 2
(3:56) A little turn.
Speaker 1
(3:57) So it’s going to move when it’s out, and then I’ll say back.
Speaker 2
(3:59) That’s on me.
Speaker 1
(4:00) Left. (4:01) Good. (4:01) Back.(4:03) Right. (4:04) Back. (4:05) Left.(4:06) Good. (4:07) Back. (4:07) We’ll do like four more.(4:08) No problem. (4:09) Double. (4:10) That a boy.(4:11) Good. (4:11) Double. (4:12) Come on.(4:13) Come on. (4:13) Come on. (4:14) Good.(4:14) Right. (4:15) That’s it. (4:16) That’s it.(4:16) Left. (4:18) And rest.
Speaker 2
(4:19) Beautiful. (4:19) That’s good.
Speaker 1
(4:20) Just a little bit. (4:20) And what we also want to do, we’re not killing it today. (4:23) You’re in off season.(4:24) That’s right. (4:25) You do the crazy stuff out there, which eventually they’re going to get to see on the platform, which is where your heart is. (4:32) But what we always want to do with people is we want to get them out of their space.(4:37) Like phones are ringing, kids are yelling, all the stress we carry and horns are honking, and then we try to come into this workout and we’re still out here. (4:46) It’s like in football, right? (4:47) You know how it’s like I can’t imagine.(4:49) Well, you tell me what it’s like. (4:51) You’ve got this going on with your wife and your little ones and your mom and all this stuff, and then somehow you’ve got to cross this white line and you’ve got to be present. (5:01) You’ve got to drop in.(5:03) And you’ve got to park all that stuff. (5:05) Right? (5:06) And that’s tough.
Speaker 2
(5:08) I’m going to tell you this. (5:09) I’m used to training with that sound that you’re describing, that chaos. (5:14) I actually really enjoy it now.(5:16) It’s weird. (5:17) I remember I first got to the league. (5:18) It was crazy.(5:19) You’re at practice and they’re playing the loudspeaker, the fake crowd, and it’s just like you have to really focus. (5:26) I have a buddy, well, more than a buddy, my brother-in-law. (5:29) He’s in the military, and they do the same kind of training where they’ve got like babies crying in their ears.(5:34) And it’s just when you learn how to really focus through that sound, that chaos, everything around you. (5:40) Even now we’ve got people out in the gym just screaming. (5:43) I love it, dude.(5:44) Because then you can really focus inside your mind. (5:47) You’re not relying on the exterior piece because that never exists.
Speaker 1
(5:51) I love that.
Speaker 2
(5:52) Not for us.
Speaker 1
(5:53) I love that. (5:55) It’s being comfortable in the uncomfortable.
Speaker 2
(5:57) I don’t mind it.
Speaker 1
(5:58) But then also being able to drop in. (5:59) And so for you, just that moment where you have just that feeling where it’s like I was here, and now after a few, just a few, I’m like, okay. (6:08) Like it got me here.
Speaker 2
(6:10) Yeah, you’re ready.
Speaker 1
(6:10) So we call that a transition or an activator. (6:13) So from here, you feel all right? (6:14) Yeah, let’s do it.(6:15) So we’re going to start with a pull-up pattern. (6:17) Pull-up, okay. (6:18) And you wanted those weighted, right?(6:20) No, no. (6:20) You’re going to start. (6:21) Just start.(6:21) Just basic? (6:22) Yeah.
Speaker 2
(6:22) Okay.
Speaker 1
(6:22) What I’d like you to do first is just start by feeling it out. (6:27) And even if you wanted to, I can bring a step over if you want. (6:30) Like really.(6:31) You’re like, dude, give me a step. (6:34) There you go. (6:34) Nice and easy.(6:36) Feel your way through it. (6:37) Control the movement. (6:38) So these early reps for us as we’re warming up, they’re also a diagnostic.(6:42) How’s my shoulder feel? (6:43) How’s my low back feel? (6:46) Feels good.(6:47) Good. (6:48) And you just go to where you’re like, I’m good. (6:49) We’re not even going to put a rep scheme on this.(6:51) Yeah, that felt good. (6:52) And shake that out. (6:54) Biceps a little tight.(6:55) Felt good, though.
Speaker 2
(6:56) Is it?
Speaker 1
(6:56) Yeah. (6:57) It’s good. (6:58) What do you got?
Speaker 2
(6:59) Well, my chest is short, so it looks like a donkey kicked me.
Speaker 1
(7:03) So today, here’s what I would say today. (7:07) Let’s not weight it. (7:08) Okay.(7:09) You’re getting early information, and it’s saying, hey, let’s go. (7:13) We don’t need it. (7:14) Not now.(7:16) Plus we’re doing the bi’s at the end, right? (7:17) That’s exactly right. (7:18) Promise?(7:18) And then we’ll promise. (7:19) All right. (7:20) And then we’re going to go through that really under control, and we’ll use it more as a healing instead of trying to really press and stress.
Speaker 2
(7:26) Okay. (7:26) Sounds good.
Speaker 1
(7:27) Do you want to mix in your incline db’s?
Speaker 2
(7:30) Yes.
Speaker 1
(7:31) Yes, I’ll definitely do that. (7:31) Once again, start with a lighter load for me. (7:33) Start with these 45’s here.(7:34) Yeah, and feel it out. (7:35) So your brain is already giving you some information to say, hey, I’m paying attention to this. (7:39) I’m not sure how I feel yet, so we’re going to play it out.(7:44) Oh, man. (7:48) Good. (7:49) You find the range of motion that works for you.(7:51) Nice. (7:52) Nice and easy. (7:53) Nice and easy.
Speaker 2
(7:54) My strength coach in Pittsburgh, Guy. (7:58) Oh, yeah. (7:59) One of those old guys.(8:00) Yeah. (8:00) He’s seen everything. (8:01) Yep.(8:02) He tells me. (8:03) A ton of people respect him. (8:04) The flat back bench is the worst exercise you can do.(8:07) That’s his opinion. (8:08) And so anytime I do any press, he tells me always lift. (8:14) Make sure it’s some kind of incline, even if it’s 1%.
Speaker 1
(8:17) Yeah.
Speaker 2
(8:18) That’ll be better for your range of motion, better for your shoulders.
Speaker 1
(8:21) Well, take a breath. (8:22) You need a sip? (8:22) You need a sip?(8:23) Oh, no, I’m good. (8:24) I’m good. (8:24) So take a breath.(8:25) I want to actually pick up on that for a second while we’re resting. (8:27) Sure. (8:29) It’s so smart that he shares that, because ultimately what happens to us in life, right, we’re doing a lot of texting, we’re doing a lot of sitting.
Speaker 2
(8:36) Right.
Speaker 1
(8:36) And we’re at work or whatever. (8:37) So what happens is we start to assume this posture, and then our tissues and our brains start to think that that’s the right way to go. (8:44) So then what a lot of us do is we’ll go into our fitness, and we’re going to train the exact same muscles that shorten us, our chest that bring us more into this position, when we actually need something the opposite way to be that medicine to that malady.(8:58) So now picture you with your role as a safety and your role in a football field. (9:03) If I train you into this bias that we already want, and you’ve got to tap a ball from a receiver, what’s the game of inches? (9:11) One half inch.(9:12) Oh, yeah. (9:12) You tip a ball. (9:13) That’s a touchdown.(9:14) So it’s thinking about the way we move and the way our body doesn’t move. (9:19) That helps guide how we do our fitness. (9:21) And so I love that.(9:22) I think he’s spot on because that will train.
Speaker 2
(9:25) It’s very counter what all of us grew up thinking though. (9:28) You know what I mean? (9:29) I mean, look at, look at this.
Speaker 1
(9:30) You got it.
Speaker 2
(9:31) And not that that’s bad. (9:32) I was here when this guy did this four or five bench press in high school. (9:36) Wow.(9:36) In high school. (9:38) I mean, dude, I’m like, this guy’s a superhero.
Speaker 1
(9:40) This guy’s a superhero. (9:41) Well, I’d have been like, Dad, I can’t show up to practice today. (9:44) Dude.(9:44) Because I’m going to put on my 145. (9:46) I’m like, this is insane.
Speaker 2
(9:48) And I’m not even lifting. (9:48) That’s why I didn’t have issues. (9:50) I hear that.(9:51) And that’s a whole other box of words.
Speaker 1
(9:52) Yeah, it is.
Speaker 2
(9:52) But I’m just like, we’re just taught as young boys like, hey, bench press is it. (9:56) Right. (9:57) And so then, you know, that’s what we’re all training for.(9:59) And like you said, we don’t know, or at least I didn’t know.
Speaker 1
(10:01) No.
Speaker 2
(10:02) You know, and I’m not even lifting weights in high school. (10:04) So I really didn’t know.
Speaker 1
(10:06) That’s right.
Speaker 2
(10:06) It’s just. (10:07) Yeah, that balance.
Speaker 1
(10:07) When you set the foundation right, that’s what he used to say to me. (10:11) We asked him about any exercise. (10:13) He said, any exercise is right for someone.(10:16) If it’s right for them. (10:17) For the reasons that they want to use it for. (10:19) For what’s being asked of them.(10:22) But no exercise is right for anyone. (10:24) You’re setting a foundation and then using it wisely. (10:26) Mixed in with other things.
Speaker 2
(10:27) You’ve got to do it right, man. (10:28) You’ve got to balance it. (10:29) You’ve got to balance it, man.
Speaker 1
(10:30) Yeah.
Speaker 2
(10:30) All right. (10:31) I’ll hit another set here. (10:32) I just did eight.(10:33) I’ll just keep it there.
Speaker 1
(10:34) Yeah. (10:34) And what I’d like you to do is just feel your way through this one. (10:37) Like, control down a little.(10:39) Even if it’s less reps, just control down. (10:42) And no hard transition miles from the bottom up. (10:45) So kind of ease into that.(10:47) So it eases the strain. (10:49) Elbows down and back. (10:50) Shoulders stay down.(10:52) Good. (10:53) Easy, easy. (10:54) That’s it.(10:56) Pull through. (10:57) And good. (10:57) You’re good.(10:58) We’re going to stay right there.
Speaker 2
(10:59) Yeah. (11:00) How about that? (11:00) That felt good.(11:01) Felt better.
Speaker 1
(11:01) Is it still twingy?
Speaker 2
(11:02) No.
Speaker 1
(11:03) It’s good. (11:04) Okay. (11:04) We’re going to pay attention to that, though.(11:06) Okay. (11:06) We’re going to continue to work on. (11:08) I’ll go 55 now.(11:09) Oh, you’re moving right in.
Speaker 2
(11:10) Yeah, man.
Speaker 1
(11:11) You ready? (11:11) Oh, they’re coming with us now. (11:13) I’ve got to get a workout in.
Speaker 2
(11:14) Wait a minute.
Speaker 1
(11:15) May as well get a workout in while I’m here. (11:17) You pause it if you need to pause it. (11:18) You come back when you want to come back.(11:20) And you can also do more, too, if you want. (11:22) This is your workout also at home. (11:25) Good.(11:26) Control down. (11:28) That’s it. (11:29) Full range of motion.(11:30) Pull in those shoulder blades almost together like you’re going to, like, squeeze a grate between your shoulder blades as we pull apart. (11:36) And then just control, drive through. (11:39) Good.(11:39) Feet are rooted strong. (11:42) Good breathing. (11:43) Don’t hold our breath.(11:44) Well done. (11:45) Well done. (11:46) Thank you.(11:46) Good work, man. (11:47) That feels all right? (11:48) Feels great.(11:49) Good. (11:50) And that’s all we’re after right now. (11:51) You know, I think sometimes I’ve found for myself and for people that I’ve coached, the idea of success in a workout is how much we crush ourselves.
Speaker 2
(12:00) Yeah. (12:01) It does feel good to be depleted.
Speaker 1
(12:04) It does.
Speaker 2
(12:04) It does feel good to be depleted.
Speaker 1
(12:05) But the thing is, if that’s my metric for success, did I do the work well? (12:11) Right. (12:12) Because what we’ve said is an exercise can’t serve you if it’s not done the way it’s meant to be done.(12:15) So I want to feel depleted and I’m doing a burpee, but I don’t know how to do a bodyweight squat and a pushup the right way and a jump and land safely. (12:23) There’s no way that exercise can serve me.
Speaker 2
(12:25) That’s crazy you say that. (12:26) That’s what I do in my off time. (12:27) I try to do anywhere between 500 to 1,000 jump squats a day.(12:33) I just started. (12:34) I do it only for a month.
Speaker 1
(12:36) Yeah.
Speaker 2
(12:36) So March is my month. (12:37) Holy.
Speaker 1
(12:38) I think we have the, I think there’s the seeds of a cool challenge there for our press family.
Speaker 2
(12:45) You have to be careful though. (12:45) You got to stretch a lot.
Speaker 1
(12:46) You’ve been doing this all your life. (12:48) Yeah. (12:49) But I think that there’s a way we can give them a piece of that.(12:51) Right. (12:51) That gives them a skill to work on.
Speaker 2
(12:53) Yeah.
Speaker 1
(12:53) That they can roll in. (12:54) So we’ll talk about that at school. (12:55) No doubt.(12:55) All right.
Speaker 2
(12:56) So we’re gonna do one more. (12:57) One more set.
Speaker 1
(12:57) All right. (12:57) Yeah. (12:58) One more.(12:58) And that’s enough. (12:59) Just we’re getting everything like we’re waking it up still. (13:01) Right.(13:02) And sometimes we’re training the connective tissue more than we are the muscle. (13:07) Atta boy. (13:08) And I want you to go like leave at least two reps in the bank.
Speaker 2
(13:12) Okay.
Speaker 1
(13:12) Yeah. (13:13) I’m going to pull you.
Speaker 2
(13:14) I’ll do one more then.
Speaker 1
(13:15) Woo. (13:16) That’s it. (13:17) That’s it for me on that.(13:17) That’s enough. (13:19) That’s enough. (13:19) Last set of this.
Speaker 2
(13:20) Yep. (13:22) Last one. (13:22) The 70s.(13:24) Oh.
Speaker 1
(13:26) Come on.
Speaker 2
(13:27) Don’t gas me up there at all.
Speaker 1
(13:28) Let’s go. (13:29) Let’s go. (13:30) I’m too competitive.(13:30) Yeah, you are. (13:31) Oh, that’s the other thing, by the way. (13:33) Got to be careful not to feed that competitive nature in you guys.(13:37) So nice and easy. (13:38) Control down. (13:40) Drive up.(13:41) Control down. (13:43) Use your breath. (13:45) Push those through the ceiling.(13:47) Pull those shoulder blades together. (13:50) Pull. (13:51) This is the time to just really work a full rep, bro.(13:54) Feel the movement. (13:55) Feels great. (13:56) Good.(13:56) Felt good. (13:57) Good job. (13:58) Felt good.(13:59) Good job. (14:02) You know, I think it’s – I’m going to get that one later. (14:05) Is that all right?
Speaker 2
(14:06) Yeah, it’s fine.
Speaker 1
(14:06) Yeah, it wanted to go hide out. (14:08) I don’t want to be on camera, so it just – we didn’t pay its contract to stay here any longer, so it ditched.
Speaker 2
(14:13) These are nice, though. (14:14) Got the logo on there.
Speaker 1
(14:15) Yeah, they are. (14:15) Yeah, they are. (14:16) Falcons.
Speaker 2
(14:16) Fancy, dude.
Speaker 1
(14:18) Did you like being a falcon?
Speaker 2
(14:20) I did. (14:21) You did? (14:21) I did.(14:22) Do you like being a stealer? (14:24) Well, you’re trying to compare falcons and stealers. (14:27) No, no.
Speaker 1
(14:27) I mean, I just threw it out there.
Speaker 2
(14:29) Dude, I love it. (14:30) I love it. (14:31) I got a logo.(14:33) You know, guys will make fun of me because I’ll wear the logo when I’m working out, but I mean, I earned this, dude.
Speaker 1
(14:37) Yeah, you did.
Speaker 2
(14:38) I earned it.
Speaker 1
(14:39) Yeah, you did.
Speaker 2
(14:41) It’s amazing to just have that patch of, you know, you got here. (14:47) You worked so hard for it, you know, and I feel like guys will just throw it away sometimes or not really embrace what it really means. (14:56) Like, you worked this hard for it.(14:58) It’s not an idol. (14:59) It’s not an idol.
Speaker 1
(15:00) But it’s a healthy altar. (15:01) But you’ve earned it. (15:02) We place an altar to remember what was done here.
Speaker 2
(15:05) You’ve earned it. (15:06) Listen. (15:06) Yeah.(15:06) You know, it’s okay to have a monument, you know, to where God has brought you. (15:13) You know what I mean? (15:14) And that’s fine.(15:15) And I know that’s such a huge part of who you are. (15:16) It’s amazing. (15:17) It’s fun.(15:17) For this point in my life, I can say I’m a Pittsburgh Steeler. (15:20) That’s awesome. (15:21) That’s great.(15:21) Man, what a classic, classic NFL football team. (15:24) Come on, man. (15:25) I mean, it’s unbelievable.
Speaker 1
(15:27) My brother’s favorite team growing up.
Speaker 2
(15:28) Oh, yeah.
Speaker 1
(15:29) I got so many questions like to just learn from you when I spend time with you. (15:34) But the next block we’re going to go into is going to be a one-armed DB row. (15:39) Right.(15:39) And then we’re going to mix it with those kind of hybrid kind of reverse flies. (15:44) Yeah, just those hybrid posteriors. (15:45) So I’m going to set this up for you here.(15:47) Okay. (15:49) What I wanted to ask you was, speaking about being with the Steelers, there’s just so much to talk about with, you know, your dad and I were just talking about a big player in the league. (15:58) You guys were just talking about how we got traded and, you know, just got settled here and his family was here.(16:03) And this is the business. (16:05) And I can’t imagine how hard that is. (16:07) Right.(16:08) It is.
Speaker 2
(16:09) It is different.
Speaker 1
(16:10) You’ve transitioned into a team now. (16:13) You were with the Lions, what, five years, six years?
Speaker 2
(16:14) Five years.
Speaker 1
(16:15) Yeah.
Speaker 2
(16:15) Five years with the Lions.
Speaker 1
(16:17) How did you get selected in an early stint with the Steelers as special teams captain? (16:22) That’s what I want you to think about for a minute. (16:24) You answer me as you go.
Speaker 2
(16:26) For the Steelers, all captains are player voted. (16:30) Oh, I love that. (16:31) And so they voted me captain.(16:36) And what an honor. (16:38) You know, it’s, it’s exciting to be in a position where you feel like you’re a leader, but to have it validated by people, by your peers. (16:45) Yes.(16:46) It’s unreal.
Speaker 1
(16:47) So you’re going to do a one arm row, hand supported. (16:49) And we got options.
Speaker 2
(16:50) I like, I like hand supported.
Speaker 1
(16:51) Well, it’s a little more challenging. (16:53) Right. (16:54) Because you’ve only got one necessarily basic support.(16:56) I love it. (16:57) It’s super functional. (16:59) Elbows up and back.(17:01) Dumbbell comes up to the rib cage. (17:03) Nice. (17:04) Good.(17:05) How’d that feel? (17:06) Felt like a row. (17:08) Yeah, it did.(17:09) Set up strong. (17:10) Feet through the ground. (17:11) Set your base.(17:12) So what you’ve done so well is you just know how to set a base to be successful. (17:16) So when we teach it, it’s like really make sure your feet are set first. (17:20) Find strength from the ground.(17:22) Pull through. (17:23) Nice. (17:25) How’s that?
Speaker 2
(17:26) Great.
Speaker 1
(17:26) Felt good? (17:28) Yeah. (17:29) Bicep?
Speaker 2
(17:29) Feels good.
Speaker 1
(17:30) You’re dying to get back to the Steelers, huh?
Speaker 2
(17:32) Yeah. (17:33) I’m going to tell you a secret. (17:34) Let’s go.(17:35) Oh, secrets. (17:36) So here’s the deal. (17:38) I’m a special teams guy.(17:39) Okay. (17:40) And a lot of times I’ve been asked the same kind of questions in my life. (17:45) Hey, Miles, you’re at Foothill High School.(17:48) You know, do you want to, and my dad can attest to this, do you ever want to go to a bigger high school? (17:54) We got Bishop Gorman in town. (17:56) You know, would you ever want to leave and do that?(17:59) My dad was always like, hey, listen, make it count where you are. (18:03) Right? (18:03) I’m like, okay, well, that’s easy, you know, high school.(18:06) I get to college, Southern Utah University. (18:08) It’s a liberal arts school. (18:09) You know, we’re famous for Shakespeare and, you know, picnics in the park.(18:13) Yeah. (18:13) Everyone always asks me, hey, Miles, do you want to go to a bigger college, you know, a bigger university? (18:18) You know, all four years, five years that I was there.(18:21) Get drafted to the Lions, same thing. (18:23) Dude, I just have these questions in my life of just like, hey, do you want to do what’s bigger, better, you know, to be successful? (18:29) I’ve been playing special teams my entire career.(18:32) What people don’t know is Coach Lamb, who was with Southern Utah recruited me based on my special teams film.
Speaker 1
(18:39) Wow.
Speaker 2
(18:39) In high school. (18:40) I loved it. (18:41) I love special teams.(18:42) Always loved it. (18:43) It’s so barbaric, right? (18:44) Yeah.(18:45) Back in the day, it used to be a little bit more barbaric. (18:47) But each phase I get selected because of special teams. (18:51) Special teams, special teams.(18:52) I’m eight years into doing special teams and people are still asking me, hey, do you want to play more defense? (18:56) Do you want to, you know, just get to the higher, you know, better, more defense, more. (19:01) They have this vision for your life.(19:03) And I’ve always loved teams, man. (19:05) And I feel like I’ve always had to qualify the fact that I just love it. (19:09) And I can’t really explain it.
Speaker 1
(19:11) There’s so much there, man.
Speaker 2
(19:12) It’s not super, you know, I’m not going to pay $50 million to do it. (19:16) But, I mean, shoot, dude, I love it, man. (19:19) It is something about it used to be running down into wedges.(19:23) Oh, my gosh. (19:24) These guys, the 405 benchers, just lined up shoulder to shoulder, just taking on anyone. (19:29) You’ve got a wedge bus, run full speed.(19:31) That’s how I broke my collarbone.
Speaker 1
(19:33) Of course you did. (19:34) It’s amazing. (19:34) But it’s just.(19:35) Tell me the feeling. (19:36) And then we’re going to do a set.
Speaker 2
(19:37) Yeah.
Speaker 1
(19:37) But tell me the feeling. (19:38) No, this is good. (19:39) This is so good.(19:40) Because this is that workout for us where you can just back off. (19:43) And for you guys at home, it might be just a recovery workout. (19:46) Or just come get some good work and just be with us for a minute.
Speaker 2
(19:49) Why not, dude?
Speaker 1
(19:49) But tell me, tell them what it’s like running down a field, full tilt. (19:55) Now, the wedge, that doesn’t exist like it used to anymore.
Speaker 2
(19:57) It doesn’t exist like it used to.
Speaker 1
(19:59) What do you think about in your mind when it’s like.
Speaker 2
(20:01) You are a warrior, right? (20:05) And it is the closest you’ll get to that. (20:07) I’m not talking about war now where, you know, you’re a team of five or six bussing, you know, buildings.(20:12) This is like old school turn on like Braveheart. (20:15) You know what I mean? (20:16) You’re running with a sword.(20:18) That’s what it feels like, dude. (20:19) Because there’s 11 of you. (20:21) For 70 yards.(20:23) You know what I’m saying? (20:23) With an axe, you know? (20:25) And you’re running.(20:26) You don’t know what they’re doing. (20:27) Nope. (20:28) And they don’t know what you’re doing.(20:29) You’re me, dude. (20:30) You’re me, right? (20:30) Running this way.(20:31) You see this guy running this way. (20:33) And you don’t know if he’s blocking you. (20:34) No.(20:35) Or if he last second is going to turn this way and someone just cracks you.
Speaker 1
(20:38) That’s it. (20:39) Because it was legal. (20:40) And we used to look for that.(20:41) Remember?
Speaker 2
(20:42) Listen, it’s not legal now. (20:43) And I still look for it. (20:45) I still look for it.
Speaker 1
(20:46) We call it comp change. (20:48) Yeah. (20:48) The dude is like, ah, yeah.
Speaker 2
(20:50) And you’re like, whoop. (20:52) Get the head around. (20:53) It’s legal.(20:54) That was my first play in the league, dude. (20:56) Come on.
Speaker 1
(20:56) It was that. (20:57) All right. (20:57) A little bit of work.
Speaker 2
(20:58) A little bit of work. (20:58) It was me getting creamed. (21:00) I kick off.
Speaker 1
(21:01) Did you do your pull aparts? (21:03) Did you do your lateral raises?
Speaker 2
(21:05) No, I didn’t. (21:06) I didn’t? (21:07) No.
Speaker 1
(21:08) That’s my job. (21:09) Sorry. (21:09) Sorry.(21:09) That’s my job.
Speaker 2
(21:11) But yeah, man. (21:12) It is just good. (21:14) Man.(21:15) That’s my job. (21:15) Man.
Speaker 1
(21:15) Diesel. (21:16) No. (21:17) You do this in a way that works for you.(21:19) They can do it in a way that works for them. (21:20) Range of motion is good. (21:22) Solid.(21:23) Pull through here. (21:24) No pain? (21:24) No pain.(21:25) That’s the key. (21:26) Remember the saying we used to have? (21:28) No pain.
Speaker 2
(21:28) No pain.
Speaker 1
(21:29) We got to rework that. (21:31) It’s K-N-O-W.
Speaker 2
(21:32) So you’re running. (21:33) Listen, you’re running. (21:34) And your coach tells you all you have to do is tackle the guy.(21:37) Set your base strong. (21:38) And that’s easier said than done. (21:43) Bottom square.(21:44) Good. (21:44) Especially when you’re running down against guys like Cordell Patterson. (21:49) We’re built like a freight truck.(21:50) Oh, yeah, man.
Speaker 1
(21:51) What do we call those? (21:52) Stonewalls. (21:53) Stonewalls.(21:54) Stonewalls. (21:54) And you know what? (21:56) Some of those guys surprise you.(21:58) Like, remember Steve Atwater?
Speaker 2
(21:59) Oh, yeah.
Speaker 1
(21:59) Yeah. (22:00) 2-12. (22:01) But when you ran into him?
Speaker 2
(22:02) Yeah. (22:03) Stone. (22:03) And that’s what you want to be that guy.(22:06) You do. (22:06) You want to be the squat crack that, you know, you run into and it hurts.
Speaker 1
(22:11) Oh, it hurts so bad when a guy doesn’t move, man.
Speaker 2
(22:13) I learned my lesson in college. (22:17) That’s when I learned about what a Polynesian is. (22:20) All right.(22:21) I’m going to turn it this way so you can see it. (22:22) I like that.
Speaker 1
(22:24) Let me see that patch, bro. (22:25) You earned it. (22:26) Good.(22:27) Stay with him. (22:27) Stay with him. (22:28) You work at your pace.(22:29) You look good. (22:30) Good tension. (22:31) Good tension.
Speaker 2
(22:33) Yeah, I learned what a Polynesian was in college. (22:36) Short fella. (22:38) Tried to run down and just, you know, get him out of my way.(22:42) He got underneath me and just busted that out. (22:46) Oh, really?
Speaker 1
(22:47) Yeah. (22:47) That’s how you broke it.
Speaker 2
(22:48) And I didn’t know it was. (22:48) It felt like a stinger. (22:49) You know, you just get punched.
Speaker 1
(22:51) Yeah.
Speaker 2
(22:51) Charley horse. (22:52) I was like, man, that sucked. (22:54) So I go back out the next play and I thought it was good.(22:58) I’m running down on kickoff and I, in my mind, I’m doing this. (23:03) But I look back on the little grainy film that we used to have. (23:05) Exactly.(23:06) I’m running like this. (23:07) My arm doesn’t work.
Speaker 1
(23:08) I know.
Speaker 2
(23:08) Anyway. (23:09) Dang. (23:09) I was in on that tackle and it just crumbled.(23:13) You should see the x-ray. (23:14) It was like four or five different pieces.
Speaker 1
(23:16) Dang.
Speaker 2
(23:17) Yeah.
Speaker 1
(23:17) And you still got a plate and eight, nine screws in there.
Speaker 2
(23:19) Right.
Speaker 1
(23:20) Yeah. (23:21) How does that affect you? (23:22) Like, do you think about that anymore?(23:24) I love it. (23:25) I feel like this is my strong side. (23:26) Once again, it’s all part of this.
Speaker 2
(23:27) It’s the strong side now.
Speaker 1
(23:28) It’s all part of that.
Speaker 2
(23:29) Throw that shoulder in there now.
Speaker 1
(23:30) It’s all part of that.
Speaker 2
(23:30) Last set, right?
Speaker 1
(23:31) Yeah. (23:32) So here’s what I want you to try here. (23:33) Just same thing.(23:35) Root down. (23:36) Stay strong. (23:36) And all I want you to do is just mess with your tempo.(23:38) Just a little. (23:39) Okay. (23:39) Just a little.(23:40) Faster? (23:40) No. (23:41) I’m not going to cue you on that.(23:43) Maybe you can just, whatever you feel. (23:45) I just want you to try a couple with a slightly different tempo. (23:48) Okay.
Speaker 2
(23:48) Just control the weight a little bit differently. (23:49) Oh, so just change the tempo.
Speaker 1
(23:50) That’s it. (23:50) Okay. (23:51) So do a couple normal.(23:52) Sounds good. (23:52) And then just change the tempo wherever you feel led to go. (23:55) Okay.(23:56) Strong base. (23:56) Hand through the bench. (23:58) Flat back.(23:58) Strong core. (24:00) Nice. (24:02) Out of the way.(24:05) You can go up a little quicker. (24:06) Down slower. (24:07) So there’s so many ways to make this different, but you still got to make it work for you.(24:11) And then just a couple burnout reps and finish it. (24:14) Boom. (24:14) Boom.
Speaker 2
(24:15) Yeah. (24:15) Done. (24:16) I like the eccentric.
Speaker 1
(24:18) Yeah. (24:18) And so in eccentrics, that’s where our muscle has ability to actually get longer, get stronger, handle a little more load, and help build integrity in the muscle. (24:29) Good.(24:31) Good. (24:31) Yeah. (24:31) Just mess with it a little bit.(24:33) Good breathing. (24:34) I like it. (24:36) You got it, boy.(24:37) Oh. (24:37) Yep. (24:38) Enough.(24:39) We’re clear with this, right?
Speaker 2
(24:41) Yeah. (24:41) Can I? (24:42) Please.(24:43) Yeah. (24:43) Oh, you want to hit some reps?
Speaker 1
(24:44) No. (24:45) No. (24:45) I’m going to put it away for you.
Speaker 2
(24:46) Oh, I thought you were…
Speaker 1
(24:47) That’s going to be my keep here.
Speaker 2
(24:48) Oh, dude. (24:49) I thought you were asking to put some in the tank. (24:51) It’s about all I got right here, bro.
Speaker 1
(24:53) Come on.
Speaker 2
(24:55) Yeah, right here.
Speaker 1
(24:56) Simmons is old. (24:58) One more here. (25:02) Good.(25:02) Stay strong here. (25:03) The big thing is that whatever this is in your hands doesn’t affect your core, so we stay locked in, strong through the ground. (25:09) You can move, but stay strong, right?(25:13) Give that something to work with. (25:15) Nice. (25:16) That’s enough.
Speaker 2
(25:17) Yeah, that’s good.
Speaker 1
(25:19) All right, what’s next? (25:20) What’s next? (25:21) Do you remember what’s next?(25:22) You know what? (25:23) I mean, this is a quick workout. (25:25) We’ve only got one more thing today.
Speaker 2
(25:26) That’s good. (25:27) One more little block.
Speaker 1
(25:30) Bison tries. (25:32) All right. (25:32) We’re there?(25:33) We’re going to drive the bus. (25:33) Yeah, let’s drive the bus.
Speaker 2
(25:34) We’re going to drive the bus.
Speaker 1
(25:35) I got you. (25:36) I got you. (25:37) What are we looking for?(25:37) Maybe a 25? (25:38) 10? (25:38) 10?(25:39) 25?
Speaker 2
(25:39) No, 25. (25:40) Oh, come on. (25:41) You got to at least do a 25.(25:42) Are you sure? (25:43) Look, this is gold, yellow. (25:45) The 10s are pink.
Speaker 1
(25:46) You don’t want the 10s. (25:47) Wow.
Speaker 2
(25:49) You want me to try it? (25:51) No, you tell me what to do.
Speaker 1
(25:52) All right, so here’s what we’re going to do. (25:53) Let’s set it up. (25:54) Let’s set it up.(25:55) So here’s what we got. (25:56) We’re going to go drive the bus. (25:58) Okay.(25:59) A little forward raise. (25:59) Got it. (26:00) Front raise, just a little mobility, a little range of motion.(26:03) Once again, everything is about how we control our body. (26:06) So anything we do with fitness, we don’t want to let the thing we’re doing change the foundation that we set to manage it, which you do such a good job of that because you’ve done it for so long. (26:15) So we stay strong.(26:16) We stay rooted. (26:17) Cores, glutes. (26:19) This is so good for the abs and the glutes and your shoulders, your whole body.(26:22) You’re just going to raise up, and then the first time around, you’re just going to kind of drive the bus. (26:26) You know that. (26:26) You love this movement.
Speaker 2
(26:27) Okay.
Speaker 1
(26:28) If we feel like it in the next second or third round, we might adjust it a little bit, make it a little fun, a little reactive.
Speaker 2
(26:33) Okay.
Speaker 1
(26:33) Then we got a bicep exercise of choice and a tricep exercise of choice. (26:38) So what are you feeling? (26:39) I just wrote it up as thighs, tris.(26:42) So you get to pick. (26:43) Do you want to do a little alternated curl? (26:45) Do you want to do a seated curl?(26:46) Do you want to do a little band press down for the tris? (26:50) Let’s do the band press down burnout with alternating curls. (26:53) Alternating curls.(26:54) Standing?
Speaker 2
(26:55) That’s fine.
Speaker 1
(26:56) Yeah, standing is fine. (26:56) All right. (26:57) Cool.(26:58) So we’re going to do raises. (26:59) Okay. (27:00) We’re going to do…(27:00) What do you want to do after that? (27:02) Biceps or triceps? (27:02) You pick.(27:03) We’ll go… (27:04) I want to finish on tris. (27:05) Yeah, you do.(27:06) Yeah. (27:07) That’s right. (27:07) Get that donkey kick right there.(27:09) Be like… (27:09) Let’s do it. (27:10) All right.(27:11) So you just do this one at your pace. (27:13) Yeah. (27:14) Well, how about this?(27:15) I’m not even putting numbers on it right now. (27:17) How about you go to feel?
Speaker 2
(27:19) Go to feel.
Speaker 1
(27:19) So give me your range. (27:20) Eight to 12. (27:21) Go to feel.(27:21) Okay. (27:22) Once again, a little bend. (27:23) Yeah.(27:23) So when you raise up, tiny little bend in the elbow. (27:25) Do you bend the elbows?
Speaker 2
(27:26) Just a little. (27:27) Just a little.
Speaker 1
(27:28) Yep. (27:29) But you do it the way it feels good for you. (27:31) But for them, I’d like them to bend it just a little bit and pick a lighter weight than they think they need to start.(27:36) This will put a lot of strain on the neck if you don’t keep your shoulders down and your core strong and your feet rooted. (27:41) Attaboy. (27:41) Nice and controlled.(27:42) This is a real controlled movement. (27:44) Good. (27:44) When you come up, I want you to look through that hole.(27:46) I want you to tell me what you see. (27:47) One. (27:48) Good.(27:48) Come on. (27:50) Four. (27:51) Yeah, that’s it.(27:52) Come on. (27:52) That’s good. (27:53) Good.(27:53) Rest. (27:54) Set that down. (27:56) We’re going to end with tries.(27:58) So right now, let’s start light because I don’t… (28:01) Yeah, let’s go light, dude. (28:02) 25s?(28:03) Yeah, 25s are fine. (28:04) Okay. (28:05) And that’s the other thing.(28:06) I think what I loved about you is and how you listen to your body. (28:11) Sure. (28:12) You could do 50, but you felt something.(28:15) That’s information. (28:16) That’s like someone calling you up on the phone and being like, hey, just so you know, the 4th Street Bridge is out. (28:21) Oh, thank you.(28:22) I’m going to… (28:23) We would listen and do a different… (28:25) We go a different way.
Speaker 2
(28:26) Yeah.
Speaker 1
(28:26) Right? (28:26) If we had wisdom. (28:27) So when your body tells you something, don’t try to tell it.(28:31) Listen to it and work with it. (28:32) It’s beautiful. (28:33) Perfect form.(28:34) Nice and controlled. (28:35) Range of motion that works for you. (28:37) I don’t know about…(28:37) And I want you to feel a little burn. (28:38) I want you to get to a place… (28:39) I feel it.(28:40) That was good. (28:40) Good. (28:40) Yeah, you are…(28:41) Bro.
Speaker 2
(28:42) I don’t know about you…
Speaker 1
(28:43) You are swole up today, man.
Speaker 2
(28:44) No, see? (28:45) That’s why I knew you were going to say that. (28:46) Come on.(28:47) I feel like for me, throughout my last eight years, consistency has been the number one thing. (28:55) Like, I’ve had times where I’ve tried every single diet. (28:59) I’ve tried every single weight program you could do.
Speaker 1
(29:03) Pause.
Speaker 2
(29:04) Maybe. (29:04) I don’t know. (29:05) But…
Speaker 1
(29:05) Favorite diet?
Speaker 2
(29:06) Favorite diet.
Speaker 1
(29:07) At the time that you’re like, this is pretty cool. (29:08) And one where you’re like, this is miserable. (29:10) Just rapid fire.(29:12) You got one?
Speaker 2
(29:12) I did… (29:14) I did strict keto. (29:17) Two and a half…(29:18) Three years ago. (29:19) Okay. (29:20) Where I was just eating fat and greens.
Speaker 1
(29:24) Yeah.
Speaker 2
(29:24) I probably got so shredded. (29:27) The most shredded… (29:28) I mean, I look like a leaf, dude.
Speaker 1
(29:30) Right?
Speaker 2
(29:30) Every vein. (29:32) But it is not conducive for athletes. (29:35) Right.(29:35) I was feeling like…
Speaker 1
(29:36) You need the glycogen.
Speaker 2
(29:37) No matter how much I drank water, no matter how much I stretched, I felt like I was always going to tear. (29:42) Like, it felt like I was about to tear at every… (29:44) So that was…(29:45) Oh, right. (29:46) So that… (29:46) Can you keep chatting?(29:47) That was something that, looking back, I might get back into after I’m done playing at some point. (29:53) Just to, you know, if I want to. (29:54) Try things.(29:55) But I’ll tell you one thing I did that I’ll never do again is just cutting out sugar. (30:00) I cut out all sugar. (30:01) Yeah.(30:02) Dude, I felt like I was going to… (30:04) I felt like I was going to pass out. (30:05) Huh.(30:06) So for me now, dude, it’s just a healthy balance of… (30:09) I eat a lot of oatmeal, especially in the morning. (30:11) Keep rolling, man.(30:12) Keep rolling. (30:13) Fruits, vegetables. (30:14) Stuff like that.(30:15) But it’s like working out, man. (30:17) There’s no one thing that works for anybody.
Speaker 1
(30:18) It’s what works for you.
Speaker 2
(30:19) It’s what works for you.
Speaker 1
(30:20) And that’s what I would love to just have people know that there’s… (30:22) We call it… (30:23) We say there’s a rest a second.(30:24) You want to sit? (30:25) No, you need to sit. (30:26) I got you.
Speaker 2
(30:27) Thank you.
Speaker 1
(30:27) Come on. (30:28) Let me do some work. (30:29) Let me earn my keep.
Speaker 2
(30:31) Appreciate it.
Speaker 1
(30:31) What we say to people is there’s a universe of movement out there. (30:34) It’s literally unlimited, Myles. (30:38) Like, think about it.(30:39) And really, what we say is that universe is yours. (30:44) I don’t want you to do my fitness my way. (30:47) I want you to unlock what motivates you, what feels right for you, what matters to you.(30:50) Right. (30:51) And the cool thing about that is, just kind of like with football, at the foundation of every play we run, there’s a couple basics. (30:58) It’s like the English language.(30:59) You and I will use words a million different ways differently than each other the rest of our life. (31:03) But we share one thing in common, 26 letters. (31:06) Can’t get around it.(31:07) Same with fitness. (31:08) There’s some building blocks. (31:09) Right.(31:10) But then you get to make it your own. (31:12) Make it fun. (31:12) Make it meaningful.(31:13) Do it. (31:14) Do things differently because your body loves that. (31:16) All right.(31:16) So this one. (31:17) Yeah. (31:18) Let’s do it.(31:18) Your question. (31:19) And at home, we want to bring them up to speed to prepare them before we jump into it. (31:21) Sure.(31:22) Do you want me to ask you some things that are going to make you think, or do you want me to give you some reactive stuff? (31:27) Which one? (31:27) You can do them both.(31:28) But which one this round?
Speaker 2
(31:30) This round, let’s do the reaction. (31:33) Okay. (31:33) And we’ll finish with the questions next.
Speaker 1
(31:35) Okay. (31:35) So what this will be is I’m just going to give you a, you’re going to come up and I’m going to give you a command.
Speaker 2
(31:40) Okay.
Speaker 1
(31:41) Right or left. (31:41) Yeah. (31:42) So you’ll turn left.(31:44) See, I said left. (31:44) You’re going to turn left first, then right. (31:46) Okay.(31:47) And then come home. (31:47) Okay. (31:48) I also might point.(31:50) Okay. (31:50) So just be ready. (31:51) You ready?(31:51) All right.
Speaker 2
(31:52) I’ll try to go off my peripheral.
Speaker 1
(31:53) I don’t want you to change anything. (31:55) I know. (31:55) At home, if this is too much, you get the pattern right first, and then join us 15 workouts from now.
Speaker 2
(32:00) Let’s do it.
Speaker 1
(32:01) Okay. (32:01) You just start. (32:03) Left.
Speaker 2
(32:04) Good. (32:05) And then the back down.
Speaker 1
(32:06) Yep. (32:06) Right. (32:09) Right.(32:11) That’s it. (32:12) Come on. (32:13) Right.(32:13) Left. (32:14) Yeah. (32:14) Take your time.(32:15) Don’t make me push you. (32:17) Don’t make me increase. (32:18) Just left.(32:18) Right. (32:19) Good. (32:20) Come on.(32:20) Three more. (32:21) Right. (32:22) Right.(32:23) Yeah. (32:24) Back. (32:24) Here we go.(32:25) Up. (32:25) Come on. (32:26) Left.(32:26) Right. (32:27) Left. (32:28) Yeah.(32:28) Yeah. (32:29) Last one. (32:30) Up.(32:31) Yep. (32:32) Right. (32:33) Yeah.(32:35) Done perfectly. (32:36) I tried to throw you a curveball, too, and you were just like, not happening, coach. (32:41) What was next?(32:42) Not happening, DJ. (32:43) Biceps. (32:44) You tried to get me.(32:45) You know what’s great, though?
Speaker 2
(32:46) What’s that?
Speaker 1
(32:46) What that shows me is you have subconscious competence with that movement. (32:50) You own it. (32:51) So no matter what I do to you, your form stayed the same.(32:55) Your control stayed the same. (32:56) But you’re able to react to the unexpected stimulus. (33:00) That’s when you own something.(33:01) Okay. (33:02) And that’s what we want for people. (33:03) We don’t want them to have to keep renting.(33:05) We want them to have ownership of what they do so they can take it with them in their lives.
Speaker 2
(33:08) So for this next one. (33:10) Yep. (33:10) That we do that.(33:11) Yep. (33:11) I’ll have you ask me questions. (33:13) Okay.(33:14) And I’ll have you give me visual cues on which way to go. (33:19) A lot of times football coaches in college, high school.
Speaker 1
(33:24) Feel that burn, bro. (33:25) I want you to feel the burn, and then I want you to give me four more total. (33:28) Two on each side.(33:29) Like, get up to like a seven out of ten. (33:31) Like, okay. (33:33) Ten being they’re on fire, I need to drop the weight.
Speaker 2
(33:35) They’ve been on fire.
Speaker 1
(33:36) So say a seven. (33:37) I don’t want you to go higher. (33:38) We’re still in that early recovery phase.
Speaker 2
(33:40) Okay.
Speaker 1
(33:41) Yeah. (33:42) Nice. (33:43) Well done.(33:45) So what do you want me to do?
Speaker 2
(33:47) Visual. (33:48) I’ll have you ask me questions. (33:50) You can give me fake commands left or right audibly.(33:54) But visually, I go off the visual. (33:56) Okay. (33:56) Because we never go off of anything audible.(33:58) That’s right. (33:59) That’s right. (33:59) A lot of coaches will have you go hut, hut.
Speaker 1
(34:01) Oh, yeah.
Speaker 2
(34:02) But we don’t go off that ever.
Speaker 1
(34:03) No.
Speaker 2
(34:03) You know what I mean?
Speaker 1
(34:04) No.
Speaker 2
(34:04) So just visual. (34:05) I’ll just go off your visual. (34:06) That’s right.(34:07) But for football, I’m just saying.
Speaker 1
(34:08) Yeah. (34:08) Well, we do auditory for football also because you’ve got people yelling stuff at you.
Speaker 2
(34:11) Right.
Speaker 1
(34:11) Coaches yelling stuff at you. (34:12) Do I disregard that?
Speaker 2
(34:13) I have to block that out.
Speaker 1
(34:14) Yeah, you do. (34:15) You know what I’m saying? (34:15) Yes, you do.(34:16) I have to block that out. (34:16) So I want to give it to you when you’re under fatigue. (34:18) But the visual is my game.(34:20) So here’s how I’m going to do visual for you. (34:21) Okay. (34:22) And this is where we get crazy.(34:23) How crazy you want to get. (34:24) Because I can do visual this way. (34:26) Or I can do visual with movement.
Speaker 2
(34:28) I’m better off with that just because I’m defense.
Speaker 1
(34:30) All right. (34:30) I’m better off with that. (34:32) I got one for you.(34:33) Okay. (34:34) Come on. (34:35) Let’s do that.(34:36) Oh! (34:37) You’re getting crazy.
Speaker 2
(34:38) No. (34:39) Listen. (34:40) It’s just the band.(34:41) Come on.
Speaker 1
(34:42) Come on. (34:43) So remember, you want it harder, you just choke up. (34:45) You want it easier, you choke down.(34:46) The band is such a beautiful tool. (34:49) Because mid-set, you can manipulate your grip to get a few more reps and keep your form. (34:55) Right?(34:55) So watch. (34:56) You start to fatigue here where you’d lose your form. (34:58) Just drop your hand down like all the way to the end of the band now.(35:02) And just do it. (35:02) See? (35:04) A couple more.
Speaker 2
(35:05) Done.
Speaker 1
(35:06) That’s it. (35:06) So this is so beautiful because you have a weight stack right at your fingertips. (35:11) And it goes anywhere with you.(35:12) Love the bands.
Speaker 2
(35:13) Love the bands.
Speaker 1
(35:13) All right. (35:14) You ready? (35:14) This is the top five tool.(35:15) You’re going into it already? (35:16) Yeah, man. (35:17) Come on, dude.(35:17) Come on. (35:18) Didn’t you tell me something about, I want to keep my conditioning down, but you’re so fit that you’re not conditioning right now. (35:22) I don’t want to.
Speaker 2
(35:23) Yeah. (35:24) We’re not doing any cardio.
Speaker 1
(35:25) And for them at home, the goal would be, the goal would be for them is if they do this workout with you, they make it work for them. (35:29) They can try to keep up with you and work their fitness. (35:31) They can stop at any time they want and jump back in when they’re ready.(35:34) They can do heavier weight so that, not with this, but lower reps to feel a different kind of, so we’ve given them, this is a really good basic. (35:42) I love it, man.
Speaker 2
(35:43) I would say before we do this, I would say I get a lot of people who are in like white collar America or even blue collar who are on a, they work all day. (35:53) The number one thing they always tell me is, Hey, Miles, like, that’s great. (35:57) You know, you’re doing this, but that’s your job.(35:59) You know, you have all day to do this. (36:01) What can I do? (36:03) I only have an hour to lift.(36:04) I only have two hours to lift. (36:06) They need 20 minutes. (36:07) My thing is this man.(36:09) Like you can find things to do throughout the day. (36:12) Like we have, people don’t realize football is so many meetings. (36:16) We’re, we’re sitting in meetings for like eight to 10 hours a day.(36:19) Sometimes dude, it’s insane. (36:21) Yeah. (36:21) Team film, dude, all of that.(36:24) I am, you know, some of the guys will make fun of me sometimes, but I’m under the table, you know, doing leg lifts, trying to get my hips, my hip flexors just firing. (36:33) You know what I mean? (36:34) Like it sounds silly.
Speaker 1
(36:35) Hey, no, by the way, it’s ironic. (36:38) That’s like one of the new rages in fitness right now. (36:41) Micro movements throughout the day that compound into something for real.
Speaker 2
(36:45) Wow.
Speaker 1
(36:45) So you’re doing exactly what most people need to start doing. (36:48) If I don’t have time to do a 20, 30 minute workout. (36:51) A lot of us don’t, our days go crazy.(36:53) But I can do three of these, four of those five of these. (36:56) I don’t sweat. (36:57) I don’t need anything.
Speaker 2
(36:58) No one will ever know.
Speaker 1
(36:58) Throughout the day. (37:00) And it turns into 25 minutes of movement.
Speaker 2
(37:02) Get you a little band, hook it under your leg at the desk. (37:05) Do some curls on the, there’s so many things, dude.
Speaker 1
(37:07) That’s the stuff that’s sustainable and that works.
Speaker 2
(37:09) I love it. (37:10) Let’s do it.
Speaker 1
(37:11) We’re doing, I’m going to let you get a few on your own. (37:14) And then come in or right from jump street.
Speaker 2
(37:15) No, right from the jump. (37:16) So you’re going to give me, you’re going to ask me questions. (37:19) You can ask me questions.(37:20) Okay. (37:21) You know, middle of a question, say left. (37:23) Okay.(37:24) And I have to react off of your hips. (37:26) All right. (37:27) So if I ask you a question.
Speaker 1
(37:28) If I ask you a question. (37:29) Sure. (37:30) I want you to just rest down here.(37:31) I don’t want you getting stuck holding out here and putting a ton of load on the shoulder joint. (37:35) That’s fine. (37:35) So if it’s a question that makes you think.(37:37) Yeah. (37:37) Okay. (37:37) You just come and you park out.(37:38) Okay. (37:38) Okay. (37:39) And then I’ll be like, so this would be the command for up.(37:42) And then I’m going to go one or the other. (37:44) Okay. (37:44) So you’re not doing hips.
Speaker 2
(37:45) You’re doing. (37:46) Okay. (37:46) You’re going to move.
Speaker 1
(37:47) Yeah. (37:47) That’s up though. (37:48) Okay.(37:48) That means you’re coming up. (37:50) Okay. (37:50) Sounds good.(37:51) Okay. (37:51) So I’ll go. (37:51) Start right there.(37:52) Yep.
Speaker 2
(37:52) I can’t really see you if you. (37:54) Yeah, that’s good.
Speaker 1
(37:55) Good.
Speaker 2
(37:56) Yeah. (37:56) I’m good.
Speaker 1
(37:56) So yeah, you got to see peripheral to look. (37:59) I got you. (38:00) All right.(38:01) Here we go.
Speaker 2
(38:06) Oh, you’re going both. (38:07) Okay. (38:08) Are you giving me a down signal too?(38:09) Yeah. (38:09) Okay.
Speaker 1
(38:10) Thank you. (38:10) That’s on me.
Speaker 2
(38:11) Okay. (38:11) No, you’re fine. (38:12) You’re fine.(38:12) Reboot. (38:12) Reboot. (38:13) You’re good.(38:13) This is why we’re doing it. (38:17) I can’t see your hand though. (38:19) Okay.
Speaker 1
(38:20) Here we go. (38:21) That’s on me again. (38:22) I’m going to get a ride coach.
Speaker 2
(38:22) No, you’re good. (38:23) You’re good.
Speaker 1
(38:27) Good. (38:27) All right. (38:28) You’re a bus driver.
Speaker 2
(38:29) Yep.
Speaker 1
(38:30) Who’s on the bus? (38:30) Who’s on the bus with you to go play a pickup basketball game?
Speaker 2
(38:32) Okay. (38:33) I’ll go off of my friends that I have on the team right now.
Speaker 1
(38:36) Okay.
Speaker 2
(38:37) I’ll say probably Minka. (38:39) He looks like he can hoop. (38:41) He looks like.(38:42) We’ll get back to that.
Speaker 1
(38:43) Levi looks like he’s a shooter. (38:45) I’m off you. (38:45) I’m off you.(38:45) Stay in form. (38:45) Stay in form. (38:46) Iso.
Speaker 2
(38:48) Levi, I feel like.
Speaker 1
(38:50) Even from other guys you play with around the league. (38:52) Okay. (38:52) Give me one more name.
Speaker 2
(38:53) Other guys I play with around the league. (38:56) Yeah. (38:56) I feel like my buddy Steve Longo would be a good one.
Speaker 1
(38:59) Okay.
Speaker 2
(38:59) He was with me in Detroit. (39:00) Okay. (39:00) I feel like he’s a garbage man.(39:02) Yeah.
Speaker 1
(39:05) Hold on. (39:06) Good. (39:07) We got two more.(39:08) All right. (39:08) Now, same bus driver. (39:10) Sure.(39:10) You’re picking dudes up. (39:11) Yep. (39:11) You want to go to win a comedy festival.(39:14) Give me two people that have to be on the bus.
Speaker 2
(39:15) Go to win a comedy?
Speaker 1
(39:16) Yeah.
Speaker 2
(39:17) These are your guys. (39:18) Chico is pretty funny. (39:19) Stay in your position.(39:20) Stay in your position. (39:20) Chico from. (39:21) Both from the Steelers.(39:22) Chico and Zach Gentry. (39:24) Okay. (39:24) They both have very different humor, but so funny.
Speaker 1
(39:27) Okay. (39:28) Up. (39:28) Yep.(39:28) We got two more. (39:29) Yep. (39:29) Come on.(39:30) Good. (39:32) Down. (39:32) Last one.(39:33) On the bus. (39:34) Yep. (39:35) Going to make a difference in a community.(39:37) You want to pour into people, serve people, love on people, have them feel cared for. (39:42) A couple guys that are on that bus. (39:44) Hold your position.(39:44) Okay.
Speaker 2
(39:44) Still from the. (39:45) And it’s at home. (39:46) It’s hard.(39:46) It’s ISO holds. (39:48) Still from the team. (39:48) Cam Hayward would be a really good one.(39:50) Got so much work in the community. (39:53) He was our Walter Payton guy. (39:55) And then if it’s, if it’s just on the team, I mean, Minka’s probably another good one.(40:03) He’s he’s down for whatever. (40:04) We’re always serving the homeless. (40:07) So that would be a good one.(40:08) We’re done. (40:09) Let’s do it.
Speaker 1
(40:10) Well done. (40:10) All right.
Speaker 2
(40:11) That was fun, man.
Speaker 1
(40:11) Yeah. (40:12) That was good. (40:12) I liked that.(40:12) What’s really cool about that. (40:13) And I’m so glad you brought that up. (40:15) You can’t do things with guys that if that’s not their thing, the fact that you were like, let’s do this.(40:21) Yeah. (40:21) What’s really cool is at home. (40:23) And even for me, I had to stay in a position.(40:26) You were in a position for over almost two minutes. (40:29) Yeah. (40:29) That’s an ISO loaded position, tons of core strength, tons of ab strength, shoulder strength, bicep strength, total body strength, finding yourself through the floor, managing fatigue.(40:39) Now I’m getting tired over time. (40:41) And I’ve got to be, I’ve got to be clear with my thoughts. (40:44) I’ve got to be able to respond, but still own myself in space.(40:47) And so sometimes we see things from a fitness perspective. (40:49) We’re like, what are we doing?
Speaker 2
(40:51) Yeah.
Speaker 1
(40:51) There’s nothing. (40:52) No, it’s a lot. (40:54) That’s a lot.(40:55) Sweet. (40:56) A little fun.
Speaker 2
(40:56) Yeah. (40:57) That was great.
Speaker 1
(40:57) Yeah. (40:57) And I love you sharing those guys with me. (40:59) So yeah.(41:00) Anything that we want to do just to, I mean, it’s just a lighter workout today. (41:03) Just a light cool down. (41:04) Is there anything that I can just stretch for you a little bit?(41:06) Anything that you just want to kind of open up maybe just on the rack, just kind of see how that feels.
Speaker 2
(41:12) Just check it. (41:12) If you’re offering, dude, I probably will have you, I’m going to sit down. (41:17) If you can pull this back, I just, I’m so tight in here in my lats, dude.(41:21) That’ll actually help me a lot.
Speaker 1
(41:22) I’d love to do that. (41:23) So for everyone at home that’s just along with us right now, this is time for you to just catch your breath, get some water, make sure you stay hydrated, cool down.
Speaker 2
(41:33) Thank you.
Speaker 1
(41:35) Find a stretch that you feel good. (41:36) Like you guys, we just did just, so here’s what I want you to do nice and easy for me. (41:41) Actually, it’s come out of that.(41:43) How’s that feel?
Speaker 2
(41:43) Yeah, I’m good.
Speaker 1
(41:44) Okay. (41:44) Do you have a pattern that someone uses at the team that stretches you that you could recommend that feels better or does that work?
Speaker 2
(41:49) No, that works. (41:50) Yeah. (41:50) I’m just working on trying to keep my ribs down.
Speaker 1
(41:52) That’s why I’m trying to give you that.
Speaker 2
(41:53) Yeah, I know.
Speaker 1
(41:54) So at home, when we stretch something, just so you guys know, rest for a second, I want to show this. (41:58) If he bends his bows, his back, he’s getting his range of motion from his spine, not the stretch from the shoulder. (42:06) So a lot of times we’re trying to stretch, but we’re actually not stretching because we’re using something else the wrong way.(42:11) So we’re trying to hold him steady here so that anchors and that just forces the range of motion to happen through his lap and through his shoulder. (42:19) So what I’m going to have you do this time is you’re just going to come up, find your, you get your hand the way you want it. (42:24) Yep, that’s fine.(42:24) I’m going to come around. (42:26) And then I want you to just, I want you to go to where you’re like, so take a deep breath. (42:33) Let that go a little bit.(42:35) Attaboy. (42:36) Deep breath. (42:37) Let that go just a little bit.(42:39) Does that feel good?
Speaker 2
(42:40) Yeah.
Speaker 1
(42:40) Any pain?
Speaker 2
(42:40) Nope.
Speaker 1
(42:41) Okay. (42:41) Now what I want you to do, do you feel confident and comfortable right now? (42:44) Is there a good stretch yet?
Speaker 2
(42:45) Yeah.
Speaker 1
(42:46) Okay. (42:46) I want you lightly to just pull your elbow into my arm like you’re going to bring it down to your side. (42:50) Release.(42:51) Let it open. (42:53) Yep. (42:54) Stay right there.(42:55) Breathe now. (42:56) Into the belly, not into the chest. (42:58) Into your belly.(42:59) Big breaths. (43:00) Okay. (43:00) One more.(43:01) Pull into me. (43:02) Good. (43:03) Three or four out of 10.(43:04) Yep. (43:07) Take a breath. (43:08) We’re just going to stretch here for one more.(43:09) Good. (43:10) One more breath. (43:19) Okay.(43:19) You want to go one more round on that?
Speaker 2
(43:21) That’s good.
Speaker 1
(43:21) How do you feel? (43:22) Okay.
Speaker 2
(43:22) Probably hit this side now. (43:24) Yeah. (43:24) That’s good.(43:24) Thank you. (43:24) Was that enough of a stretch there? (43:25) Yeah.(43:26) That’s perfect. (43:26) Okay. (43:27) That’s perfect.(43:28) That’ll hold me over.
Speaker 1
(43:29) Attaboy. (43:30) Okay. (43:30) So for this one, I just want you to come through first.(43:32) Okay. (43:33) And I just want you to nice and easy. (43:36) Just first, we’re just finding range of motion.(43:40) Good job, by the way, keeping that core. (43:43) So what Miles was talking about was keeping his core from exactly what we talked about, letting his spine bow into what we call extension. (43:53) And the best way to think about that is, without holding your breath, if I was going to punch Miles in the stomach, you would defend that punch, but you’d still be able to relax.(44:03) And that’s going to keep those abs engaged. (44:06) Okay. (44:06) So now we’re going to release out of that.(44:08) And I know I’m not even near your range yet. (44:09) So this next one, we’re just going to work it on the other side, Miles, when I was able to like lift it a little.
Speaker 2
(44:15) Yeah.
Speaker 1
(44:15) Was that helpful?
Speaker 2
(44:16) Helpful. (44:17) No, that was helpful. (44:18) Okay.
Speaker 1
(44:20) Good man. (44:21) You are shredded, bro.
Speaker 2
(44:22) No.
Speaker 1
(44:23) There’s like no, there’s no, look at, look at this, this skin, you can’t even pinch skin on them. (44:29) I couldn’t even get a body fat on you, bro. (44:32) Okay.(44:32) So now one more breath. (44:35) So here’s the cool thing. (44:37) And for, for you guys at home, if you can get a good breath into your belly and a stretch, that means it’s safe.(44:45) You’re stretching too far and too hard. (44:47) If you can’t breathe and relax because your brain is guarding, then you can’t stretch. (44:51) So now we’re just going to pull your elbow into my hand a little bit.(44:54) Like you’re bringing it down three or four. (44:55) That’s it. (44:56) Release.(44:57) Good. (44:57) And I want to be careful of this side because this is the side with the pack and how’s that feel? (45:02) Good.(45:03) Okay. (45:03) Want to do one more? (45:04) Yeah.(45:05) One more. (45:05) Good. (45:06) Come up.(45:08) Is that okay? (45:08) Perfect. (45:10) Big breath now.(45:11) Yeah. (45:12) There it goes. (45:13) So what you’re doing there miles is you’re teaching your body.(45:16) I’m safe here because you’re telling your brain I can breathe comfortably while that is being stretched. (45:23) So that’s so powerful for us to be able, because when we get into those positions, especially where we’re tight, I got one more thing I want to do with you. (45:29) We’ll break it out.(45:30) But a lot of times we’ll try to stretch. (45:33) We’re working on something and by nature it’s tight because we’re working on it, right? (45:37) Right.(45:37) And it’s hard. (45:38) So we hold our breath as we’re trying to do this. (45:41) And all we’re teaching our brain is I don’t feel safe where you’re trying to fix me.(45:46) So the point of it is we want our brain to go. (45:50) Oh, I feel safe here and I can let that relax. (45:53) I can let that release.(45:54) And so there’s so much to talk about just from that perspective. (45:57) Are you tight up here right now? (45:59) Always.(45:59) Always. (46:00) Always. (46:00) I work so much traps to prevent concussions.
Speaker 2
(46:03) Of course you do. (46:04) But I just.
Speaker 1
(46:05) Do you ever do just, do you have a stretch that just kind of helps you release that or?
Speaker 2
(46:09) I’ve gotten to the point now where I just, I need body work like I can’t. (46:13) There’s so much to do on my own. (46:15) So I need someone to actually go in and reset manually.
Speaker 1
(46:19) I’m going to just give you a little, a little love with one of the percussions. (46:24) I’m just going to go really light and just free some of that up. (46:26) But before we get to that, we’re going to, I’m just going to take each hand by the wrist.(46:31) And then I’m just lightly. (46:32) So you just sit. (46:33) You sit.(46:33) Okay. (46:34) Just let your arm come out. (46:35) Relax.(46:35) Relax. (46:36) Just let me. (46:36) So let me have your, let me have your hand.(46:39) Good. (46:40) Nice. (46:41) And you just keep your body like away from me.(46:43) So don’t let me pull you to me. (46:44) So just get that little bit of distraction. (46:48) And it’s just like a little shake, a little distraction.(46:50) Feel good.
Speaker 2
(46:51) Feel painful.
Speaker 1
(46:52) No, no pain. (46:52) Feel good. (46:53) Yep.(46:55) Good. (46:56) So this ultimately just shake does something to the brain where it just allows. (47:00) It’s an interruption with the way the brain fires to the nerves and the muscle, the nerves to the muscle.(47:05) So sometimes just a little shake will help you just like release, you know, does that feel okay? (47:12) Yep. (47:12) And so we’ll keep that.(47:14) Don’t let me turn your torso. (47:15) Okay. (47:17) Yep.(47:17) And then if you feel like you want to just like pull into it a tiny bit, you can control that. (47:22) Easy. (47:23) Easy.(47:23) I want to be really easy with your shoulder. (47:25) We’re just trying to get some fluid in there. (47:27) Just a little blood in there, a little healing in there.(47:33) Okay. (47:33) Hang tight. (47:34) Okay.(47:36) And then real light, I’m just going to give you just a little love through the trap.
Speaker 2
(47:45) Yeah, I don’t know if it’s scientifically proven or not, but I did so much work on my traps and my neck.
Speaker 1
(47:52) Yeah.
Speaker 2
(47:52) Because in my mind, it just made sense that if you had those muscles stabilized, that your head wouldn’t react as much.
Speaker 1
(48:03) Your intuition is spot on. (48:06) Spot on. (48:07) How’s that feel?
Speaker 2
(48:08) Good. (48:09) Thank you. (48:12) So that’s what I did, man.(48:17) That’s what I did.
Speaker 1
(48:20) How’s that? (48:22) Feel good? (48:23) Yeah.(48:28) And then if you want, you can always just lean your ear away from this side just a little. (48:34) Just a little. (48:34) Just a little.(48:38) Okay, I’m just going to do the other side real quick. (48:41) Either side feel more tense than the other, more tight than the other?
Speaker 2
(48:46) Nope.
Speaker 1
(48:47) Okay. (48:48) Is this good? (48:48) Good pressure?
Speaker 2
(48:50) Yeah, thank you.
Speaker 1
(48:52) Just light breathing.
Speaker 2
(48:55) I like these things because it makes it easy for people at home to get that body work. (49:03) Especially if they’re on a time crunch, you know what I mean? (49:05) And they make some quiet ones now.
Speaker 1
(49:07) Yeah, they do. (49:08) Well, this thing is.
Speaker 2
(49:09) That’s how mine is. (49:10) Mine’s so loud.
Speaker 1
(49:11) No, but this one is ten times. (49:13) They made a huge change in this one. (49:15) It was so loud, it was like a jackhammer, but it was so early.(49:18) And I give them so much credit for breaking ground. (49:20) And then you build a company on a technology and you know that you’ve got to do better and scrap it all and put the money into doing it. (49:28) So, this is another one of the things in our profession that’s advancing in a really good way.(49:33) Okay, the last thing I just want to do is get this other. (49:36) I didn’t get this shoulder through.
Speaker 2
(49:38) Well, I got to tell you, Coach, I appreciate you working out with me today, man.
Speaker 1
(49:43) I’m just so thankful to be here with you, man. (49:44) You know, you and I are connected in the kingdom in a unique way, and that’s my gift, just to be able to spend time with you. (49:57) How’s that?(50:01) Nice.
Speaker 2
(50:03) Sorry, I’m like on edge. (50:07) Tight? (50:10) No, no, no, I just cautious.
Speaker 1
(50:12) Yep. (50:13) That’s what I was doing, just giving a little love.
Speaker 2
(50:22) Man, appreciate you. (50:23) Check it out. (50:25) Feel ready to go now.(50:27) Hey. (50:27) Let’s get some pads on. (50:28) Got a good workout today with my guy, David.(50:31) Had a blast working out at my high school. (50:33) This was amazing. (50:34) I’m hoping you got something out of it today, and I can’t wait to work out with you next time.